Exercise Science test 3

proactive view

modern healthy lifestyle and prevention

reactive view

old-fashioned worry about health when sick

factors that influence health and wellness

family, media, social, cultural, environmental

physical fitness

exercise/activity: muscular strength, endurance, flexibility, sedentary behavior, etc.

sedentary behavior

ability to adapt tp demands and stresses of physical efforts

skill components

agility, balance, power, speed, coordination, reaction time

FITT principal

Frequency, Intensity, Time, Type

overload principal

demands placed upon a muscle have to be greater than its usually accustomed to ( increasing each element in FITT not all at once)

Progression principle

the stimulus must be periodically increased to elicit continued adaptation- gradual increase from one training cycle to another

reversibility principle

extended training interruptions result in stagnation or temporary decline in performance- loss happens quicker then gains

specificity principle

specific activities cause physiological responses - exercises close in action to goal

collagen

important for flexibility- main structural protein, structure and support, allows muscles to be stretched

dynamic stretching

when joint is moved through full range of motion

static stretching

holding a fully stretched position

PNF stretching

proprioceptive neuromuscular facilitation ( need a partner)

typical guidelines for adults

-150 min per week of moderate-intense aerobic activity

- 2 days per week muscle strengthening activity

warm up benefits

raising body temp; heart rate; blood flow , central nervous system; range of motion

cool down benefits

return heart rate, breathing and blood pressure to normal

•restoration of range of motion and flexibility

•removal of waste products from muscle tissue

•reduction of exercise induced muscle spasm

target HR zone

50-85% of max HR

Bioelectrical Impedance

a technique for measuring body composition (muscle mass and fat)

essential nutrients

obtained by digested foods

micronutrients

vitamins and minerals

macronutrients

proteins, fats and carbohydrates

carbohydrates

primary source of energy, used easily and quickly.55-60% daily intake

1g carbs

4 calories

1g fat

9 calories

1g protein

4 calories

1g alcohol

7 calories

simple carbs

sugars- provides energy

monosacaride

- glucose: blood sugar

- fructose: fruit sugars

disaccharides

-lactase: milk sugar

- sucrose: table sugar

- broken down into single sugars before absorbed by blood

complex carbs

starches: polysaccharides, grains veggies and fruits, broken down into single sugars

glycemic response

change in blood glucose following ingestion of food

too many carbs

diabetes; obesity; insulin resistance

too few carbs

nutrient deficiencies; hypoglycemic (women loss of mensuration)

glycemic index

rates foods according to relative glycemic response and weight:

-High: quick blood sugar increase

-low: less blood sugar increase

carbs as energy

glucose available to supply energy to brain; energy reserve

carb recomendations

50-100g per day; 45-65% of calories

Fats (lipids)

most concentrated form of energy; aid absorption of fat-soluble vitamins; synthesis of hormones; insulates hormones ( 20-35% of daily kcals)

Trigylcerides

most of fat in bloodstream; high amounts lead to plaque formation; glycerol

unhealthy saturated fats

needed in moderation; animal fat and plant oils; solid at room temp

healthy unsaturated fats

lowers cholesterol and protects against heart disease; plant oils; liquid at room temp;

trans fats- very unhealthy

in junk food, baked goods; more solid product, extends shelf life

cholesterol

fat circulating blood stream; strengthens cell wall; assists in making nerve coverings, hormones and vitamin D (300mg/day)

HDL - high density lipoprotein

carries cholesterol back to liver to be removed from body

-"good" because protects against heart disease

-regular exercise increases production

LDL

carries cholesterol to body's cell

-bad" because high amounts leads to plaques on blood vessels

fat good...

needed to absorb vitamins and antioxidants

fat bad...

unlimited storage; not fast or efficient energy source; if not used for energy then stored

protein

needed for building and repairing

- structure; catalysis; movement; communication; regulation of fluid balance

complete proteins

provides all essential amino acids (animal products)

incomplete proteins

dont provide all essential amino acids; need to be combined (plant sources)

excess intake

eliminated by urine

protein intake

0.8 g/kg of body weight; excess stored as fat

macronutrient distribution

Carbs: 45-65%

Fat: 20-35%

Protein: 10-35%

micronutrients

vitamins and minerals

water soluble vitamins

not readily stored in fat and are eliminated by urine (6 B vitamins and vitamin C)

Fat soluble vitamins

dissolve and stored in fat; excess cause toxicity (A,D,E,K)

antioxidants

quench free radicals and protect cellular structures (vitamin C and E)

minerals

inorganic: required in small amounts for body regulation, structure, growth, tissue maintenance

major minerals

found in large amounts in body; need more then 100mg

trace elements

found in small amounts in body; need less then 100mg

water

medium for nutrition transport; digestion and absorbtion; temp regulation (1/2 body weight in fl oz)

iron requirement

women: 18g/day

zinc

fertility, immunity, sexual materation, hormones

fiber

more then 25g for women and more then 38 for men; lower blood cholesterol; lowers risk of heart disease; regulates blood sugar

recovery

1. simple carbs (refuel muscles and spike insulin)

2. Protein (repair and build muscle)

BMI

A measure of weight relative to height.

body composition

fat, bone, muscle, organs

lean body mass

total body mass - total body fat

- too low results in amenorrhea in women (loss of period)

fat body mass

total body fat

essential fat

3% men and 12% women

storage fat

energy reserve; protects organs

visceral fat

fat located around major organs

subcutaneous fat

fat located under the skin

increased waist circumference

heart disease risk

basal metabolic rate

highest proportion of total calories; to support vital fucntions

FITT for aerobic fitness

3-5 times per week, 60-90% of maxHR, 15-60 minutes of continuous activity/progressive, large muscle groups/continual/running/games

FITT for flexibility

daily/warmup/cooldown, hold 15-30 seconds/total body, 10-20 minutes, static/controlled dynamic

FITT for muscular endurance

daily for specific muscle groups/3-4 week, 15+ reps/1-3 sets/8-12 exercises, 30-60 minutes, resistance training or body weight

FITT for muscular strength

3 times per week, 70-90% of 1RM/1-4 sets/8-12 reps or exercises, 15-60 minutes/progressive, resistance training

FITT for body comp

daily exercising, light to moderate intensity, 30-60 minutes, aerobic activity/walking, etc

b vitamins

water soluable, enable metabolism of fats/carbs/protein

vitamin c

water soluable, antioxidant, helps with absorption

vitamin a

fat soluble, night vision, bone growth, beta carotene

vitamin d

fat soluble, enables calcium absorption

vitamin e

fat soluble, antioxidant

vitamin k

fat soluble, blood clotting

calcium

bone strength

potassium

fluid balance, nerve transmission

phosphorous

tooth and bone development

sodium

fluid balance, nerve tranmission

iron

oxygen and CO2 transport, red blood cell production

iodine

thyroid function

zinc

growth and development

selenium

antioxidant

dimensions of health

environmental, physical, social, spiritual, emotional, mental

carbohydrate RDA

45-65% of daily calories

protein RDA

10-35% daily calorie intake

fat RDA

20-35% daily calorie intake

amino acids

make up proteins. 20 natural occurring